Got a goal of showing off your hard work in the spotlight? Achieve peak performance and look your best with this detailed training and nutrition plan.
If you’ve always wanted to hit the stage in a bikini or figure competition, this is your time! Our comprehensive plan includes the ultimate workout, nutrition, and motivational tips to help you get a winning physique in just 12 weeks. Give it a try—even if you’re not ready for the spotlight, you’re guaranteed to get into the very best shape of your life. And that’s a goal anyone can aspire to!
The Diet Plan
Get lean all over with this results-driven clean-eating guide.
How It Works: This nutrition program is designed to help you drop fat without losing muscle. In each phase, you’ll have three daily meals and three snacks. After every four weeks, you’ll reduce the number of calories in your diet, without sacrificing protein. In the week before the show, you’ll vary the amount of carbs, sodium, and fluids to help your muscles get that ultracut, superlean look just in time for your moment in the spotlight.
Phase 1: Weeks 1–4
Follow the meal plan outlined here, which also includes a Food Swaps guide (on page 3). In addition, try to consume at least one gallon (16 cups) of water a day. And a limited amount of sodium helps regulate body fluids, so don’t be afraid to use low-calorie condiments like mustard and hot sauce.
Breakfast
- 4 egg whites
- ⅓ cup (uncooked) instant oatmeal
- 10 almonds
- Totals: 240 calories, 20g protein, 22g carbs, 8g fat
Mid-morning Snack
- 4 oz skinless, boneless chicken breast
- 3 oz sweet potato, boiled or baked, without skin
- ½ oz English walnuts, shelled
- Totals: 258 calories, 26g protein, 17g carbs, 11g fat
Phase 2: Weeks 5–8
In this phase, you’ll trim calories slightly to help drop body fat, although protein intake will stay steady to make sure your metabolism remains high and you’re not losing muscle tissue along with the fat. Feel free to keep referring to the Food Swaps list on page 3 as desired. And keep up your fluid intake, drinking at least one gallon of water per day.
Breakfast
- 3 egg whites
- 2 oz 99% fat-free ground turkey breast
- ⅓ cup (uncooked) instant oatmeal
- Totals: 214 calories, 29g protein, 19g carbs, 3g fat
Mid-morning Snack
- 4 oz skinless, boneless chicken breast
- ⅓ cup long-grain brown rice
- Totals: 172 calories, 25g protein, 15g carbs, 2g fat
Lunch
- 4 oz skinless, boneless chicken breast
- 1 cup black-eyed peas, boiled
- 1 cup chopped broccoli, steamed
- Totals: 355 calories, 40g protein, 47g carbs, 3g fat
Midday Snack
- 4 oz 99% fat-free ground turkey breast
- 2 white corn tortillas
- 1 oz avocado
- Totals: 257 calories, 31g protein, 20g carbs, 6g fat
Dinner
- 4 oz cod
- 1½ oz avocado
- salad:
- ½ tbsp extra-virgin olive oil
- 2 tbsp balsamic vinegar
- 2 cups mixed greens
- ¼ cup tomato
- ¼ cup onion
- Totals: 290 calories, 23g protein, 17g carbs, 14g fat
Evening Smoothie
- 1 scoop whey protein isolate
- 1 tbsp organic flaxseeds
- Totals: 160 calories, 27g protein, 3g carbs, 5g fat
- Daily totals: 1,448 calories, 175g protein, 121g carbs, 33g fat
Phase 3: Weeks 9–12
Your carb and protein intake drop a bit more during this phase, reducing your total calories and helping your body dig further into its fat stores. (Healthy fat intake stays steady, though, to help you feel full and to fuel your muscles.) Keep drinking plenty of water so you stay well hydrated. And don’t forget to swap out for your favorite foods! Note: For Week 12, see Diet Must-Dos HERE for specific dietary instructions and guidelines.
Breakfast
- 5 egg whites
- ⅓ cup (uncooked) instant oatmeal
- Totals: 188 calories, 22g protein, 20g carbs, 2g fat
Mid-morning Snack
- 4 oz skinless, boneless chicken breast
- 1 cup raw green beans
- 10 almonds
- Totals: 200 calories, 27g protein, 10g carbs, 8g fat
Lunch
- 4 oz skinless, boneless chicken breast
- ⅓ cup long-grain brown rice
- Salad:
- 2 cups mixed greens
- ¼ cup tomato
- ¼ cup onion
- 1 tbsp balsamic vinegar
- Totals: 227 calories, 26g protein, 26g carbs, 2g fat
Midday Snack
- 4 oz skinless, boneless chicken breast
- 3 oz sweet potato, boiled or baked, without skin
- ½ oz English walnuts, shelled
- Totals: 258 calories, 26g protein, 17g carbs, 11g fat
Dinner
- 4 oz skinless, boneless turkey breast
- 1 oz avocado
- 10 almonds
Salad:
- 2 cups mixed greens
- ¼ cup cherry tomatoes, quartered
- ¼ cup yellow onion
- 2 tbsp balsamic vinegar
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